Setting Intentions

“Small daily improvements are the key to staggering long-term results.” Robin Sharma

Small Habits for a Healthier Year

Now that the new year is here, many of us are thinking about keeping big resolutions. But sometimes, these goals can feel overwhelming, and it’s easy to lose motivation. Instead of making promises that are hard to keep, why not focus on setting intentions and building small, healthy habits that can last?

Intentions are about focusing on how you want to feel and live each day. They help guide you in the right direction without making you feel pressured to be perfect. When you pair intentions with small, doable habits, you create real, lasting change. Think about areas of your life where you’d like to improve - maybe you want to be more active, manage your stress better, or find a better balance between work and home life. Choose one small habit to start with. For example, if you want to be more active, you could take a 10-minute walk during lunch. If stress is your focus, try doing a quick, 2-minute breathing exercise before meetings.

The key to success is creating habits that fit easily into your daily life. It’s better to make a plan you can stick to than a big promise that’s hard to keep. Remember, consistency beats perfection.

Celebrate your small wins and be patient with yourself. By focusing on setting intentions and practicing small, daily habits, you’ll find yourself making more progress than you ever thought possible this year!

Start each morning by setting an intention for the day to guide your energy and focus.

Eat Well

Reset After the Holidays

The holidays are often filled with indulgent meals, sweet treats, and extra snacks. While it’s great to enjoy those special moments, many of us feel the need to reset afterward. Detoxing your diet doesn’t require drastic changes - small steps can help your body recover and thrive.

Start by drinking plenty of water - hydration is key to flushing out toxins and helping your body recover.

Focus on eating whole, nutrient-rich foods such as leafy greens, berries, lean proteins, and whole grains to support digestion and energy.

Reduce your intake of processed foods, refined sugars, and caffeine. This will allow your body to reset naturally. Incorporate fiber-rich foods like fruits and vegetables to improve gut health. Light, plant-based meals can give your system a break and restore energy levels.

Listen to your body - ease back into exercise, prioritize sleep, and practice mindfulness to reduce stress.

Detoxing is about restoring balance - inside and out - so you feel refreshed and energized!

Superfoods to Boost Your Diet

The focus on nutrition is stronger than ever. Superfoods, rich in nutrients and antioxidants, can help boost your overall health. You don’t have to search for exotic ingredients to benefit.

Here are some realistic, easily accessible superfoods that can supercharge your diet in 2025:

Blueberries – Packed with antioxidants and fiber, blueberries are a delicious way to support brain health and fight inflammation.

Spinach – Rich in iron, magnesium, and vitamins, spinach is a versatile leafy green that boosts energy and supports bone health.

Walnuts – A great source of omega-3 fatty acids, walnuts help reduce inflammation and improve heart health.

Greek Yogurt – High in protein and probiotics, Greek yogurt supports digestion, boosts metabolism, and helps maintain muscle mass.

Sweet Potatoes – Full of fiber and beta-carotene, sweet potatoes promote healthy skin, vision, and immunity.

These superfoods are easy to incorporate into your meals and can have a big impact on your overall health and wellness.

“Your body is a finely tuned vehicle; give it a good fuel, and it will take you places.” H. Rockford

Winter Fruit Salad

1 head romaine lettuce ? 1 cup shredded swiss cheese ? 1 cup cashews

1 apple, peeled, cored, sliced ? 1 pear, peeled, cored, sliced ? ? cup craisins

For the Dressing: ? cup sugar ? 1/ 3 cup lemon juice ? 1/ 3 cup olive oil ? ? tsp salt

1 tbsp poppy seeds ? 2 tsp minced onion ? 1 tsp mustard

Combine the sugar, lemon juice, onion, mustard, and salt in a blender or food processor. Process until well blended. With machine still running, add oil in a slow, steady stream until mixture is thick and smooth. Add poppy seeds, and process just a few seconds more to mix. Set dressing aside for a while for flavors to blend. Combine salad ingredients in a large bowl. Pour dressing over salad just before serving and toss to coat.

Life Management

Lighting the Way Through Winter Months

During these dark winter months, getting through day-to-day tasks may feel more difficult than usual. About 10 million Americans experience seasonal affective disorder, or SAD, a shift in mood when the weather gets colder, and days grow shorter. While the exact cause isn’t clear, reduced sunlight is believed to lower serotonin levels and disrupt our internal clock.

There are a few ways to boost your mood these winter months.

1. Take walks outside whenever you can.
2. Try to sit by the window to increase exposure to sunlight.
3. Eating well, especially incorporating Vitamin D rich foods or supplements can also ease symptoms caused by a lack of sunlight.
4. Light therapy boxes mimic natural sunlight, triggering chemical changes in your brain to ease SAD symptoms. The best time for light therapy is within the first hour of waking for 20-30 minutes. Talk to your health care provider before starting, especially if you have another mental health condition.

Depression is more than just simply feeling sad. Psychiatrists and other mental health professionals can diagnose SAD through a thorough evaluation. If you are feeling down or isolated most days, it’s important to reach out to a mental health provider for support.

“Hope is being able to see there is a light despite the darkness.” Desmond Tutu

Glass Half Empty or Glass Half Full?

You’ve likely heard the saying “I’d wish this all away if I could.” But what if you could? Research shows that optimism can aid in recovery from surgery and disease and increase life expectancy. A study conducted by the Heart and Stroke Foundation of Canada found optimists have a 35% lower risk of heart disease and a 14% lower chance of early death.

But optimism isn’t just about being happy. The same way a pessimist can experience joy and success, optimists experience sadness like everyone else. What an optimist does differently is cope with stress in healthy ways, rather than letting setbacks weigh them down.

Think of optimism as a form of mental exercise. The more we practice positive thinking, the stronger we grow. Daily practices can help promote a sense of well-being through difficult times. Journaling

is a wonderful way to practice gratitude, reframe negative thoughts, and identify your strengths, which can foster a sense of hope and resilience.

Though mental health isn’t something we can see, its impact on our physical health can’t be ignored. Seeing the glass as half full, rather than half empty, can lead to a longer, healthier life.

“Once you replace negative thoughts with positive ones, you'll start having positive results.” Willie Nelson

Let's Move

Every Move You Make

In today’s fast-paced world, many of us believe that staying healthy requires intense workouts or hours at the gym, but that's simply not the case. The concept of "movement is medicine" highlights the fact that even small movements throughout the day can significantly benefit our health.

Whether it’s taking the stairs, walking around the house, stretching during work breaks, or dancing in your living room, every bit of movement counts. Regular activity boosts circulation, improves mood, reduces stress, and helps maintain flexibility and strength. Even activities like gardening, housework, or walking the dog are forms of physical activity that support cardiovascular health and overall well-being.

You don’t have to be an athlete to stay healthy - just keep moving. The key is to incorporate movement into your daily routine in ways that feel natural and enjoyable. So, next time you have a few spare minutes, get up, stretch, and move - your body will thank you!

“Movement is the key to unlocking the body’s potential for healing and vitality.” Mark Hyman

This content is for informational purposes only and should not be used as a substitution for professional medical advice, diagnosis or treatment. ?2025 Ramp Health. All rights reserved. | www.RampHealth.com